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Coriander vs Pumpkin - In-Depth Nutrition Comparison

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +121.3%
Contains more Calcium +219%
Contains more Potassium +53.2%
Contains more Magnesium +116.7%
Contains more Copper +77.2%
Contains more Zinc +56.3%
Contains less Sodium -97.8%
Equal in Phosphorus - 44
Contains more Iron +121.3%
Contains more Calcium +219%
Contains more Potassium +53.2%
Contains more Magnesium +116.7%
Contains more Copper +77.2%
Contains more Zinc +56.3%
Contains less Sodium -97.8%
Equal in Phosphorus - 44

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +200%
Contains more Vitamin E +135.8%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +85.7%
Contains more Vitamin B5 +91.3%
Contains more Vitamin B6 +144.3%
Contains more Vitamin K +28081.8%
Contains more Vitamin A +26.2%
Contains more Vitamin C +200%
Contains more Vitamin E +135.8%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +85.7%
Contains more Vitamin B5 +91.3%
Contains more Vitamin B6 +144.3%
Contains more Vitamin K +28081.8%
Contains more Vitamin A +26.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
153
Coriander
53
Pumpkin
Mineral Summary Score
22
Coriander
12
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Coriander
6%
Pumpkin
Carbohydrates
4%
Coriander
7%
Pumpkin
Fats
2%
Coriander
0%
Pumpkin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coriander Pumpkin
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coriander Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 45mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.8)
Which food contains less Sugars?
Coriander
Coriander contains less Sugars (difference - 1.89g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coriander Pumpkin Opinion
Calories 23 26 Pumpkin
Protein 2.13 1 Coriander
Fats 0.52 0.1 Coriander
Vitamin C 27 9 Coriander
Carbs 3.67 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.77 0.8 Coriander
Calcium 67 21 Coriander
Potassium 521 340 Coriander
Magnesium 26 12 Coriander
Sugars 0.87 2.76 Pumpkin
Fiber 2.8 0.5 Coriander
Copper 0.225 0.127 Coriander
Zinc 0.5 0.32 Coriander
Starch
Phosphorus 48 44 Coriander
Sodium 46 1 Pumpkin
Vitamin A 6748 8513 Pumpkin
Vitamin E 2.5 1.06 Coriander
Vitamin D 0 0
Vitamin B1 0.067 0.05 Coriander
Vitamin B2 0.162 0.11 Coriander
Vitamin B3 1.114 0.6 Coriander
Vitamin B5 0.57 0.298 Coriander
Vitamin B6 0.149 0.061 Coriander
Vitamin B12 0 0
Vitamin K 310 1.1 Coriander
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.014 0.052 Coriander
Monounsaturated Fat 0.275 0.013 Coriander
Polyunsaturated fat 0.04 0.005 Coriander
Tryptophan 0.012 Pumpkin
Threonine 0.029 Pumpkin
Isoleucine 0.031 Pumpkin
Leucine 0.046 Pumpkin
Lysine 0.054 Pumpkin
Methionine 0.011 Pumpkin
Phenylalanine 0.032 Pumpkin
Valine 0.035 Pumpkin
Histidine 0.016 Pumpkin
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.